Fatty liver disease (FLD) is a common condition due to excess fat accumulation in your liver. There are two types of fatty livers, namely NAFLD (non-alcoholic fatty liver) caused by genetics and unhealthy food habits and AFLD (alcoholic fatty liver) caused by excessive consumption of alcohol. The best part is that it can be controlled by maintaining a robust diet plan for fatty liver.
The fat accumulation in your liver can be controlled by following a healthy lifestyle and a tailored diet for fatty liver conditions. In this blog, we will understand what a fatty liver condition is and also learn about an effective 21-day fatty liver diet plan that will help you establish healthy eating habits and support efficient liver functioning.
Before we learn about the various facets of the 21-day fatty liver diet plan, let us briefly discuss how we can prevent fatty liver inflammation by avoiding certain foods.
Top 5 foods to avoid in fatty liver condition
As we already know, one of the major reasons behind fatty liver disorders is unhealthy food habits. It is necessary to avoid certain kinds of food to keep your liver healthy and ensure the condition is under control. Here is a list of the top five items, including beverages and foods, to avoid with fatty liver condition:
- Alcohol: Individuals with AFLD should strictly not consume alcohol, as it metabolises in the liver and hinders its proper functioning. Excessive alcohol consumption in this condition can be fatal and, at times, can even cause death due to liver failure.
- Deep-fried foods: Fried foods are high in unhealthy fats and calories; thus, french fries, fried chicken, and onion rings should be avoided to maintain healthy liver function.
- Carbonated beverages: If you are suffering from a fatty liver ailment. consider replacing soda, energy drinks, and sweetened juices with natural alternatives. Carbonated beverages increase insulin resistance and thus cause fat deposition in the liver.
- Foods with highly saturated fats: Saturated fats are like slow poison for individuals suffering from FLD. It is always wise to avoid foods like cheese, red meat and butter that have high saturated fat content
- Processed foods: Packaged snacks and other fast food contain high levels of unhealthy fats and additives. These ingredients often contribute to liver inflammation, and one needs to avoid them to maintain optimal health.
If you wish to live a healthy life while suffering from a condition like fatty liver, it is crucial to choose your food wisely and avoid foods that are not good for your liver. The above-mentioned food items are the worst kind of food for FLD patients and thus need to be consumed under control or avoided altogether for better liver function.
Effective 21-day fatty liver diet plan!
This carefully curated 21-day fatty liver diet plan will help you improve your liver health and ensure you build a conscious food habit by the end of it. But before we start, it is always advisable to consult a healthcare professional, as it will give you a better understanding of your condition and help you choose the right fatty liver meal plan for yourself.
1) Week 1: ( Day 1-7)
- Breakfast: Start your first week with an oatmeal bowl along with green tea. If you like having berries, don’t be shy about adding some to your oatmeal.
- Lunch: Keep green veggies of your liking, preferably something like broccoli or spinach, for lunch. Make sure to fulfil your protein requirement by adding a few grams of grilled chicken.
- Dinner: Have a plate of salad with olive oil. Keep a portion of baked fish and some rice for the carbohydrates.
- Breakfast: Whole wheat toast with two scrambled eggs will be a nutritious breakfast option for you to kick start your day. Add some veggies when scrambling the eggs; this will ensure you eat the veggies necessary for better liver health.
- Lunch: Boiled carrots along with any kind of bread of your liking is a great lunch option. If the food tastes too bland for your taste buds, you should have some curd or curry of your liking.
- Dinner: For dinner, prepare some grilled shrimp along with a side salad.
- Breakfast: Add a scoop of protein, two bananas, and some cashew nuts in almond milk and prepare a healthy smoothie for your breakfast. It’s an easy-to-eat but highly nutritious breakfast option.
- Lunch: Have a few tortillas/rotis along with a bowl of tomato or lentil soup for lunch.
- Dinner: End the day with a plate of brown rice and some stir-fried veggies in olive oil.
Apart from following the above diet plan, always ensure to keep yourself well hydrated and engage in regular physical activities. Rest assured, your liver is a regenerating organ and will take care of itself if you take care of your overall health.
7-day meal plan for fatty liver
If you are skeptical about investing in the ingredients of the 21-day fatty liver diet plan or cannot commit to a 21-day-long duration. Don’t worry; we have a solution for you. Try out this 7-day meal plan for fatty liver, and if you like it, you can choose the 21-day fatty liver plan later.
You can choose any of the following food items for your meals for the next seven days to keep your fatty liver in control.
Breakfast: freshly cut fruits, smoothies, oats, and sandwiches.
Lunch: Make sure to add chicken or egg to your lunch as you need that protein. Stir-fried veggies or tortillas are great lunch options.
Dinner: baked fish, salads, and vegetable soup.
Cost-effective women’s fatty liver diet plan
The main focus of this women’s fatty liver diet plan is to include nutrient-rich foods that aid in maintaining a healthy liver. In this section, we are going to provide you with not just a practical but cost-effective diet plan for women. Let’s start with it!
Breakfast
Prepare oatmeal topped with some honey and banana slices. If you like the taste of cinnamon, you can add that too. You can also add black coffee to your breakfast, as it increases metabolism and alertness of mind.
Lunch
Cook some delicious dal palak for lunch. Make sure to add spices like turmeric, cumin, and coriander to your dal palak. Serve it with jeera rice( basmati rice cooked in cumin seeds).
Dinner
Add three rotis with a side of some grilled fish curry. Do not use saturated or oily items to prepare your fish, and don’t forget to add a salad with all your favourite vegetable items.
Final Words
Although fatty liver disorder is a fatal medical condition, it can be prevented and controlled largely by changing our lifestyle and food habits. The 21-day fatty liver diet plan mentioned in this blog equips you with an effective and robust meal plan that can help you improve your health. So, if you want to bring that transformation to the way you live, start with the diet plans mentioned and engage in some physical activity daily.
